Workouts to fight obesity

Obesity is a growing problem among the young and seems to be growing every year. 

Modern lifestyle habits like lack of physical exercises, eating junk food, irregular eating pattern, stress at work just adds to weight gain which results in obesity. Though losing weight might sound comparatively easy to the young, it is a Herculean task for the oldies.

There are three important factors for weight loss:

1. Diet control
2. Physical exercises
3. Self determination

Most of us follow diet control and an exercise routine, but it is vital that you are self determined. Self determination is what gives you that push to help you continue with the weight loss program and not give up.

In a weight loss program diet and physical exercise are two sides of the same coin. Diet is not the only answer to weight loss or vice versa.

Tips for weight loss diet
-Avoid oily, high calorie food and junk food
-Eat small quantity healthy food at regular interval, every 3 hours
-Have regular breakfast but do not overeat
-Always have light dinner

Brisk walking
Brisk walk 1/2 hour every day: Start slowly, but increase your pace gradually. Walking is the best way to start your weight loss regime. But it is important to engage yourself in a physical activity. But do not expect to lose weight over night, give it time and do not give up.

Resistance exercises

These are exercises that you can use with your body weight: For e.g. Push-ups, being overweight you may not be able to do it like a normal weighted person can do, so either you can bend on your knees or take support of the wall.

Use stairs instead of elevator: Walking up the stairs can also be a good exercise; this will help your leg muscles stronger.


Sitting exercises
Those with heavy bodies are putting a lot of weight on their knees. So the first and basic exercise one can start with is by sitting in an upright position in a chair, hold something slightly heavy in your hands and straighten your hands to chest level. Now turn right/left using your abdomen muscles without moving your hips. Do this at least 12 times each side.

Next up, sit in upright position and lean forward as if you are touching the floor. Make sure you do not lunge forward. From the forward position, come back to the sitting position. Use your stomach muscles to do this exercise. Repeat this 12 times.

Back in the sitting position, now turn your torso to right/left as if you are going to lift something sideways. Same exercise to your left as well. Do this for 12 times on each side.


Exercises at work station for weight loss
1. Avoid sitting for long hours. Get up and walk small distance every 1 hour
2. Turn to either side while sitting
3. Bend forward and touch your toes
4. Stretch both hands upwards.

The weight loss has to be gradual. e.g. It should be 10% less body weight in 6 months time. Such gradual weight loss program helps to maintain the weight after weight loss. With fast weight loss program there are high chances you may gain weight again.